Start up(14)
stretch/roll 6 mins- shoulders, upper back, lats

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3x2 high hang snatch
bench or strict-work up to hvy(12)

Metcon(10)
5rds
10 hr burpees
10 kbs 53/35

Metcon-comp(10)
5rds
10 bar facing burpees
10 deadlift 185/125

Finisher
60 alt toe touch
low back smash